You may have seen turbinado sugar before, usually in rustic brown packets labeled as “raw sugar.” It’s sold as a natural or organic alternative to typical white table sugar.
But other than its golden brown crystals, what makes turbinado sugar different from granulated sugar?
The short (and sweet) answer is that turbinado sugar is minimally processed and refined. Its brown crystals come from the natural molasses in the sugarcane.
But just because it’s less refined doesn’t mean it’s healthier.
What Are the Different Types of Sugars?
These sugar-related terms are important before talking about turbinado:
Sucrose
Sucrose is commonly known as table sugar. It is the sugar compound that is added to processed foods for sweetness, freshness, and preservation. Common added sugars such as granulated sugar, brown sugar, and turbinado sugar (or raw sugar) are forms of sucrose.
Fructose
Sucrose is an added sugar, too much of which is considered unhealthy. But fructose is the natural sugar found in fruits, along with necessary vitamins and minerals. Fructose in moderation can be a healthy alternative to added sugars.
White sugar
This common sugar is used for things such as sweetening coffee and baking treats. White sugar is refined without molasses, so it has a sweet taste and a white color.
Brown sugar
This is less refined, leaving in some of the molasses that provides a brown color. Brown sugars have a richer flavor and clumpy texture, making them ideal for baked goods.
Is Turbinado Sugar a Raw Sugar?
First, raw sugar isn’t truly “raw.” All sugar is made and refined from sources such as sugar beets and sugarcane. Turbinado sugar is often called “raw” sugar. This means that it has been refined enough to make it safe to eat while leaving in the natural molasses flavor and color.
Keep in mind that raw sugar is still sucrose. In fact, raw sugar is about 96%-98% sucrose after the refining process. Because it’s so similar to simple table sugar, it can also be used as a sweetener and baking ingredient.
Turbinado sugar isn’t raw. So, it isn’t healthier than any other sucrose sugars.
Is Turbinado Sugar Bad for You?
No matter how “natural” or “raw” a sugar claims to be, any form of added sugar is unhealthy when you get too much.
Added sugars such as turbinado sugar have very low (or no) nutritional value. The FDA lists natural sweeteners as any added sugar that compares to white sugar's caloric density, nutritional value, and impact on blood glucose levels.
Your body breaks down added sugars into glucose, often creating a dangerous excess. This extra glucose can lead to:
- Weight gain and obesity
- Higher risk of type 2 diabetes
- Metabolic syndrome
- High blood pressure
One way added sugars can harm your health is when they take the place of more nutritious foods. Foods with added sugars tend to have fewer of the nutrients your body needs. These foods might make you feel full, but not for long due to their lack of nutrients.
What Are Healthier Alternatives to Sugar?
The World Health Organization (WHO) suggests limiting your added sugar intake to 10% or less of your daily calories. The number of calories you should have depends on your age, height, weight, and sex.
It can be hard to give up your favorite sugar-packed treats. You’ll probably want something to snack on to satisfy your sweet tooth. Try these healthier options:
- Fresh or frozen fruit instead of candy
- Water or flavored sparkling water without added sugars instead of soda
- Whole-grain muffins and bagels instead of pastries and baked goods
- Unsalted, unbuttered pretzels, popcorn, or nuts instead of chips
- Whole-grain cereals or oatmeal instead of sugary cereals
Artificial sweeteners are much sweeter than sugar, so you don’t need as much to sweeten your snacks and drinks. They typically don’t add calories to your diet, damage your teeth, lead to weight gain, or raise your blood sugar.
The WHO recommends against the use of artificial sweeteners to control body weight.
Demerara vs. Turbinado Sugar: What’s the Difference?
Both demerara and turbinado sugar are forms of raw sugar. Both are less processed than normal granulated sugar and have large, crunchy crystals.
The difference between these sugars lies in taste. Turbinado sugar retains more of its natural molasses taste when the sugarcane is pressed to make it. Demerara sugar has less molasses and tastes more like toffee or caramel.
Takeaways
While turbinado is less processed than normal granulated sugar, it’s still a sweetener with minimal nutritional value. Enjoy it in moderation. When you can, replace candy and sugary coffees and sodas with naturally sweetened fruits and sparkling water. Too much turbinado sugar can lead to weight gain and other health problems.
Turbinado Sugar FAQs
Are brown sugar and turbinado sugar the same?
No. Brown sugar is made when molasses is added to granulated sugar. It’s usually darker, moister, and more processed than turbinado sugar. In comparison, turbinado sugar has larger, coarser crystals than brown sugar.
What can I substitute for turbinado sugar?
You can swap in normal granulated sugar for turbinado sugar for most recipes.
Does turbinado sugar go bad?
If stored in an airtight container in a cool, dry place, turbinado sugar lasts indefinitely. But if you leave it open, it might dry out.
